This article was produced in collaboration with WHOOP and Hyperice.
Whether you’re trying to get in shape or stay fit from home, we could all use a different body weight routine. NYC trainers Evan Betts and Jill Barger will guide you and your workout partner through a full-body workout that doesn’t require any equipment. It is ineffective, but it is high intensity to get your heart pumping.
Leg cradle x 30 sec alternating pages
Standing quad stretch x 30 sec alternating pages
Power connection x 30 sec.
Use the Hyperice Hypervolt (with Bluetooth) in tight areas as well as in all muscle groups that you will encounter in your workout. This will stimulate and awaken the muscles and stimulate blood flow so they are better prepared for your session. 10-15 seconds of work. per muscle, moving along the muscles and avoiding bones and joints.
High-to-low plank with partner clapping 3 × 10 repetitions
Narrow to wide squats 3 × 10 repetitions
Kneel down to crouch 3 × 10 repetitions
Burpees 3 × 10 repetitions
Downhill dog x 30 sec.
Upward dog x 30 sec.
Child pose x 30 sec.
Hit your body with the Hyperice Hypervolt. 2-3 min. On each muscle group to get them into a parasympathetic state where you are more relaxed and ready to recover.
If you are wearing the WHOOP Strap 3.0, check your WHOOP strain at the end of your workout. Prioritize your hydration and sleep, then check your WHOOP recovery metrics again in the morning. Based on your recovery – determined by the variability in heart rate, resting heart rate, and the quantity and quality of sleep – WHOOP gives you a percentage for recovery that indicates that you are able to perform at your best. If recovery is not making up for your exertion, we recommend making it easier the next day until you can return to working at optimal levels. Follow their advice to prevent overtraining.
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